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The Best Full-Body Stretches For Pickleball

two pickleball players streching before a game

Pickleball has surged in popularity as a fast-paced and engaging sport for all ages that combines elements of tennis, badminton, and ping pong. As fans across the country flock to pickleball courts, it's crucial to recognize the importance of preparation and injury prevention through effective stretching. In this article, the Paddle Experts at JustPaddles guide pickleball players in enhancing their flexibility with a curated selection of stretches tailored to the unique demands of the game. 

As a caveat, we always recommend checking with a doctor or medical professional before beginning a new workout or stretching routine. This article should not be taken as medical advice. 

Pickleball Stretches

Warm-up Stretches for Pickleball:

Before diving into an intense pickleball match, warming up is paramount in order to perform your best and minimize injuries. Dynamic stretches serve as an excellent approach. Two great options to try include:

  1. Arm circles - Mimic the arms’ rotational swings during gameplay. Be sure to do arm circles in both directions. 
  2. Leg swings - These emulate the constant lateral movements often found in a pickleball match, ensuring that muscles are primed for action. 

Pickleball Stretches for the Lower Body:

The lower body plays a pivotal role in the swift movements required for pickleball excellence. Consider quad stretches that mirror explosive bursts across the court, and hamstring stretches that facilitate quick stops and starts. By incorporating these stretches into a pre-game routine, players can enhance their agility and reduce the strain on their lower extremities.

Pickleball Stretches for the Upper Body:

Efficient upper body mobility is equally vital, especially for precise shots and rapid paddle movements. Explore shoulder circles to loosen up the rotator cuffs - essential for powerful serves and overhead shots. Triceps stretches are key for preventing strain during backswings as well as enhancing a player’s ability to sustain a high level of play throughout a match.

Core Strengthening:

A robust core is the linchpin of stability and endurance in pickleball. The Cat-Cow stretch, resembling arching and contracting motions found on the court, ensures a resilient and flexible spine. As players engage in planks and twists, they fortify their core muscles, translating into improved balance and agility during intense rallies.

Mastering the best stretches for pickleball is not just about flexibility; it's an investment in your longevity and enjoyment of the game. By incorporating dynamic warm-ups, lower and upper body stretches, and core exercises, players can proactively mitigate the risk of injuries while elevating their on-court performance. Embrace these stretches as a fundamental part of your pickleball routine, and watch as your game reaches new heights of precision, agility, and overall enjoyment.

Are you getting ready to get the most out of your pickleball journey? Do you need help finding the right equipment? Ask our Paddle Experts! You can contact our Paddle Experts via phone/text at 866-382-3465, email at, or you can click here to live chat! We're JustPaddles, and we're here for you from Click To Court.

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